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DAY 239 (SHOULDERS/ARMS/CORE): 1. Shoulder Press: 4x20 - 398lb 2. Incline Bench Press: 3x20 - 255Ib 3. Cable Upright Rows: 3x20 - 187Ib 4. DB Lateral Raises: 4x20 - 83Ib 5. DB Shrugs: 3x20 - 136Ib 6. Lying Leg Raises: 3x20 7. Sit Ups: 4x20 8. Planks: 3x90secs Cardio: 15-20 minutes...

DAY 238 (CHEST): 1. Bench Press: 3x20 - 326Ib 2. Incline DB Fly: 3x20 - 91Ib 3. DB Fly: 3x20 - 86Ib 4. Seated Cable Fly: 3x20 - 121Ib 5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 129Ib 6. Cable Overhead Tricep Extensions: 3x20 - 128Ib 7. DB Tricep Kickbacks: 3x20 -...

DAY 237 (LEG): 1. Back Squats (safety squat bar): 3x20 - 430Ib 2. Barbell Hack Squats: 3x20 - 150Ib 3. Heel Elevated Sith Squat: 482lb x20 4. Leg Extensions (banded): 3x20 - 242Ib 5. DB Lunges: 3x20 each - 95Ib 6. Stiff Legged Deadlifts: 4x20 - 159Ib 7. Seated Leg Curls: 3x20 - 92Ib 8...

DAY 236 (BACK): 1. Deadlift: 3x15 - 357lb 2. Lat. Pulldowns: 3x15 - 215lb 3. DB Pullovers: 3x15 - 111Ib 4. Bent Over Barbell Rows PB: 443Ib x 15 5. Neutral Grip: 3x25 6. Bent Over Lateral Raises: 3x15 - 74Ib 7. Barbell Curls: 3x15 - 137Ib 8. Incline DB Curls: 3x15 - 78lb 9. DB...

DAY 235 (SHOULDERS/ARMS/CORE): 1. Shoulder Press: 4x15 - 398lb 2. Incline Bench Press: 3x15 - 255Ib 3. Cable Upright Rows: 3x15 - 187Ib 4. DB Lateral Raises: 4x15 - 83Ib 5. DB Shrugs: 3x15 - 136Ib 6. Lying Leg Raises: 3x20 7. Sit Ups: 4x20 8. Planks: 3x90secs Cardio: 15-20 minutes...

DAY 234 (CHEST): 1. Bench Press: 3x20 - 321Ib 2. Incline DB Fly: 3x20 - 86Ib 3. DB Fly: 3x20 - 81Ib 4. Seated Cable Fly: 3x20 - 116Ib 5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 124Ib 6. Cable Overhead Tricep Extensions: 3x20 - 123Ib 7. DB Tricep Kickbacks: 3x20 -...

DAY 233 (LEG): 1. Back Squats (safety squat bar): 3x15 - 430Ib 2. Barbell Hack Squats: 3x15 - 150Ib 3. Heel Elevated Sith Squat: 482lb x15 4. Leg Extensions (banded): 3x15 - 242Ib 5. DB Lunges: 3x15 each - 95Ib 6. Stiff Legged Deadlifts: 4x15 - 159Ib 7. Seated Leg Curls: 3x15 - 92Ib 8...

DAY 232 (BACK): 1. Deadlift: 3x20 - 352lb 2. Lat. Pulldowns: 3x20 - 210lb 3. DB Pullovers: 3x20 - 106Ib 4. Bent Over Barbell Rows PB: 438Ib x 20 5. Neutral Grip: 3x20 6. Bent Over Lateral Raises: 3x20 - 69Ib 7. Barbell Curls: 3x20 - 132Ib 8. Incline DB Curls: 3x20 - 73lb 9. DB...

DAY 231 (SHOULDERS/ARMS/CORE): 1. Shoulder Press: 4x20 - 393lb 2. Incline Bench Press: 3x20 - 250Ib 3. Cable Upright Rows: 3x20 - 182Ib 4. DB Lateral Raises: 4x20 - 78Ib 5. DB Shrugs: 3x20 - 131Ib 6. Lying Leg Raises: 3x20 7. Sit Ups: 4x20 8. Planks: 3x90secs Cardio: 15-20 minutes...

DAY 230 (CHEST): 1. Bench Press: 3x20 - 321Ib 2. Incline DB Fly: 3x20 - 86Ib 3. DB Fly: 3x20 - 81Ib 4. Seated Cable Fly: 3x20 - 116Ib 5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x20 - 124Ib 6. Cable Overhead Tricep Extensions: 3x20 - 123Ib 7. DB Tricep Kickbacks: 3x20 -...

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Not easy mate tbh, but worth it

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DAY 229 (LEG): 1. Back Squats (safety squat bar): 3x20 - 425Ib 2. Barbell Hack Squats: 3x20 - 145Ib 3. Heel Elevated Sith Squat: 477lb x20 4. Leg Extensions (banded): 3x20 - 237Ib 5. DB Lunges: 3x20 each - 90Ib 6. Stiff Legged Deadlifts: 4x20 - 154Ib 7. Seated Leg Curls: 3x20 - 87Ib 8...